On Tuesday I was going
strong on one full night of sleep out of the last six and was suffering from day two of a head cold. God delivered up a nice dose of humidity to really challenge my motivation, too. All day at work I was just thinking about how excited I was to go try a new workout and then trying to convince myself that I really was. I ended up leaving work with every intent to workout still in place and arrived at the park down the street from house with my ambition still intact. I set a wider goal pace range in my head to account for sickness and humidity and tried to be okay with the probability of running a slower workout than last week. I often try to mentally trick myself when I’m not feeling 100% by coming up with acceptable margins of error on my paces. I realign the goals for the workout, the trick is, I still fully intend to run the original pace. It doesn’t always work, but I can often start repeats easier when I’m telling myself that it’s okay to be slower and then charge to the finish to hit the desired pace.
The selected workout is recommended by one of my favorite coaches, Brad Hudson, as a good 10k sharpening workout, best run at goal race pace 3-4 weeks out from a peak race. As I am preparing to race Lone Gull 10k in a few weeks and then some XC 10k’s after that, it seemed like the perfect time to do it. I elected to run on the rolling grass fields of Flerra Meadows in Boxborough, I wanted to get some more experience running hard on the grass in spikes. The target pace was 5:29/mile or in this case, 3:24/k, the workout is 4x2k @ race pace + 1k @ max effort, with only 1 min active recovery.
Repeats went as follows:
1- 3:15-3:17 (too fast!)
2- 3:19-3:22 (okay, now hold it here!)
3- 3:24-3:23 (good, good)
4- 3:26-3:22 (eh, close enough)
5- 3:12 (close to puking on mucus build up, pleasant, I know)
My total pace including the 1 min. recoveries ended up being right at 5:38/mile average for 6.1 miles. My current PR in the 10k is at a 5:34 pace so I was very pleased to hit my goal pace or just under on the grass, with some hills no less. It was a great confidence builder to go into a workout with multiple things not being optimal and still hit the pace I wanted. It seems like I’m getting in shape to possibly break 34 minutes after all! Still felt a bit stiff on tonight’s 6×800 track workout, but ran under goal pace anyway to get some speed in, averaged right around 2:38 per, with 400 recoveries and 1 mile at goal 15k pace at the end (5:38) Because, yes, all of this speed will not be put to the test for another week, this weekend I’ll be racing a 15k and I need to remember the right pace so I don’t go out crazy hard and fall apart! Next weekend is the first NE Gran Prix XC race and it will be a step down for me to 5k. My hope will just be that I can hold my 10k goal pace over the 5k XC course and use it as a starting point for XC racing. Tune in next time to read about some other new and exciting running happenings in my life and hopefully a positive race report from the GMAA 15k in Burlington, VT this weekend. Go Angry Chickens! (Greater Lowell Road Runners)